Everyone should be aware that losing and reducing the amount of abdominal fat is important not just for aesthetics, but for your health.
This deep visceral fat is dangerous as it surrounds your organs and puffs your lower abdomen.
HERE ARE 7 EVIDENCE-BASED WAYS TO LOSE BELLY FAT:
1. Give up sugar
Supplementary sugar is extremely unhealthy and harmful for your body, so you should be focused on sugar-free and calorie-free products that are increasing in popularity. Even that is a trend in nowadays, according to the statistics, an average American consumes about 152 pounds of calorie sweetener (sugar) per year, which can be even more than their weight!
As that’s a lot of sugar, and it only adds calories and contains no nutritional value, it can also cause gaining a fat in your body. This is a reason why the sugar is most likely your belly fat enemy number one.
In order to keep your sugar intake in check the best way is to eliminate refined sugar or liquid sugar or sugar-sweetened beverages from your diet. That means no various sports drinks, fruit juices, coffees and teas with sugar added to them.
2. Aerobic exercise
Besides the improving of body shape, an aerobic exercise is improving heart health and overall health, as well. As the best method that helps to get rid of the belly fat, recent research reported cardio (aerobic) exercises.
By doing cardio exercises, such brisk walking or light jogging you can effectively reduce belly fat, particularly this fat near your internal organs.
Because there are different theories what kind of exercise apply to your program of losing weight, the conducted eight-month-long study done by Duke University Medical Center (196 overweight participants 18 to 70 years of age) showed that aerobic training did a far superior job burning calories, compared to resistance training.
3. Do weight lifting exercises
Because we already cited a resistance training as an inferior choice comparing to cardio it is not a reason to skip it. The advantage of weight lifting is that it trims the waist according to a study published in Harvard School of Public Health. This study showed that a 20-minutes of weight lifting routine can help fight and reduce belly fat.
It means that engaging in resistance training or even better combining it with aerobic exercises could help lessen abdominal fat while increasing or preserving muscle mass.
By preventing loss of muscles and development of lean muscles you can effectively lose belly fat, which will lead you to better aesthetics.
The takeaway here: If you want to assure that you’re losing fat and preserving your lean muscle mass at the same time, do both aerobic exercises and lift weights.